Comparing Nutrients in 300 calories Spinach VS Boiled Spinach

Weight per 300 calories

• Spinach: 1304g
• Boiled Spinach: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Spinach or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	37.6% 49g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	7.74% 5.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.7% 1.96g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	75.5% 28.7g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	680% 6117μg	759% 6835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	237% 3.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	476% 1904μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	407% 367mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	177% 26.5mg	181% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	5365% 6438μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	129% 1291mg	177% 1774mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.3% 493μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	442% 35.3mg	582% 46.6mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	270% 1135mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	530% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 639mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	179% 6078mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	61% 913mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	32% 1190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spinach vs Boiled Spinach:

• Raw Spinach has 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 2.2 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Spinach has 1.5 times more Fat and 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.